Five Hundred Twenty-five Thousand Six Hundred Minutes

Five Hundred Twenty-Five Thousand Six Hundred Minutes

   

***********************************************************************************************************************************************************

 

Race Day Cometh!  Quick Start Info:

 

Online Tracking
* http://ironman.com/
* The home page will have an “athlete tracker” section on race day. My number is 2429.  More cowbell baby!

 

Race Pacing Plan

* http://www.triathlonexecution.com/?p=61

* I will not eat the paste!!!

 

Iron Nun

* Sister Madonna is here! Who knew? Her first race was our very own lil’ old Bloomsday!

* http://www.tonic.com/article/80-year-old-sister-madonna-buder-iron-nun-triathlete-ironman/

 

 

***********************************************************************************************************************************************************

 

 

Five Hundred Twenty-five Thousand Six Hundred Minutes

 

 

The past year (five hundred twenty-five thousand six hundred minutes), has been an amazing journey.  I've experienced tremendous support (see previous post!) and have been in great health. In fact, I’ve had a grand total of ZERO injuries severe enough to limit my training and haven’t even had so much as a cold since October of 2008. Consequently I didn’t miss a single planned workout. Remind me of my good fortune this year should this not be the case in years to come and THANK YOU again.

 

 

This is a graph in minutes of my training over the course of the year. Running was emphasized in the fall as I trained for the Seattle Marathon. Then I did a maintenance plan designed to increase speed, followed by a maintenance plan designed to emphasize cycling. The actual Ironman plan began seventeen weeks prior to race day. You’ll see dips where the volume goes down a bit for a week. These are planned recovery weeks designed to allow a body to absorb recent training, flush out accumulated fatigue (mental and physical!) and come back the next week refreshed and hopefully even fitter.

 

 

***********************************************************************************************************************************************************

 

 

 

A Few Highs, Lows and Bittersweet Moments…

 

 

High:  Tri-It Camp plus Lava Man!

 

 

 

 

Bittersweet: (Bitter) Got epically lost on the Peninsula classic in yes, the POURING ass rain. The ride is a full century and my plan called for a 80 mile ride plus 40 minute run. I was already pushing the distance then did an extra six miles in total of which the last 60 was lost. I almost cried twice, once when I was trying to figure out where I was (Bremerton, which is NOT on the course) and once when I started the run which REALLY hurt. (Sweet) I got it done and came out stronger, mentally and physically. Though I think my fingers are still pruned.

 

 

 

High: Valley Girl.  Everyone enjoying sport, friends and family. This is what it’s all about!

 

 

 

 

 

High: Not-So-Aero.  Mark buys me an aero helmet for my birthday which I refused to wear. Heidi and Annette backed me up on my position. Mark returned the $200 aero helmet and bought me $1,300 aero wheels. Effectively he (we/I) paid $1,100 so I wouldn’t have to wear an aero helmet. The results from my first time trial? An increase in speed of over 1.5 MPH and a ginormous look of satisfaction on Mark’s face.

 

 

 

 

 

 

Low: For the Love of Cats.  Josh and I did a ride from Puyallup to Sunrise on Mt. Rainier. Eighty miles of climbing and 6,500 feet in elevation gain on a beautiful day it should have been a highlight of my training. Unfortunately Mark was home putting our dear Jacob to rest with the help of our good friend Dr. Denise. Some of these minutes you just can’t be in the same place at once.

 

 

 

 

 

 High: The Lake Stevens 70.3. It was awesome everyone in one place cheering for Heidi and Annette who were completing their first half Ironman in heat that approached 100 degrees. Mark, Josh and I did the race as a relay. My bike split was 2:51 – on par with some of the best in the race including the winner of my age group, thanks to my new wheels, of course!

 

 

 

 

***********************************************************************************************************************************************************

 

 

Race Day Prep!

 

 

 

 

 Mark preps my bike one last time. Probably best not to show this to the hotel people.

 

 

 

 

 Transition and special needs bags ready for gear.

 

 

 

  

There’s really no time like the first time.  2010 will always be the first, but not the last…

 

 

 

 

 

 Cowbells ready for the peeps who arrive tomorrow!

 

  

***********************************************************************************************************************************************************

 

 

 

Always Have a Plan: Race Goals

 

Ironman Canada 2010 Goals

 

#1: Finish!*
#2: Have fun!*

#3: Stick to the plan!

#4: Part of the plan is the plan will change!   

#5: Run the marathon. **

 

* I reserve the right to cry if I don’t meet goals #1 & 2. Then I promise to get over it.

** Super best case goal. I promise to be satisfied should I not meet this goal.

 

 

 

 

 Techinically I have 'till midnight to finish...  :-)

A Million Thank Yous

A Million Thank Yous

*******************************************************************************

They say the hardest part is making it to the start. Well, with nine days to go, it appears that I will indeed make it to the start of Ironman Canada 2010! 

To the casual observer, it might seem triathlon is an individual sport. But for those who participate, we know that we don’t make it to the start without A LOT of help and support from those around us. Even as I continue to look ahead to 2011 and beyond, I want to thank those that were an integral part of the journey to Ironman Canada 2010. There is no time like the first time.

*******************************************************************************

Thank you Mark!

For his kindness and support in more ways than I can count. You know it’s love (or insomnia) when you wake up in the middle of the night and find your husband in the garage tuning your bike. And thanks for buying me new wheels I didn’t think I wanted. I think I'll keep them! 

*******************************************************************************

Thank you Annette!

For her endless patience, thoughtfulness and more than anything for her wonderful listening skills. No matter what the drama, Annette has a way of making you feel like it’s all gonna be okay.

*******************************************************************************

Thank you Steve!

For taking the “Uber Gear Bitch” to a whole new level. After ten hours in 97-degree heat you’ll find him still smiling and running around trying to get the perfect photo.

*******************************************************************************

Thank you Christine!

For not only being the best cheerleader EVER, or for finishing Ironman Florida which inspired me to do an Ironman of my own, but also for being a great friend. She has a way of getting each person exactly what they need, be it a beer at the finish line for Heidi, a margarita after the race for Annette or a hug at just the right moment.

*******************************************************************************

Thank you Jessica!

For her unending positivity, for being completely devoid of drama and for always bringing her smile with her.

*******************************************************************************

Thank you Heidi!

For totally getting me. From training, to husbands, to why aero helmets will NEVER be cool, Heidi gets it. She also has damn good time in the process.

*******************************************************************************

Thank you Josh!

For not only being my personal trainer, but for being an occasional training partner, for understanding riding in the pouring rain, for always being up for an adventure and for having the most understanding wife EVER!  Ironman Canada here we come!

*******************************************************************************

Thank you Ann!

For her encouragement in the smallest of victories. Small victories like rallying to get to the pool for a workout you don’t really want to do, for making progress in the evolving “Life Balance” project and for remembering to celebrate the journey perhaps even more than the race itself.

*******************************************************************************

Thank you Julie!

Hanging around Julie and Duncan you feel like kids under a piñata just waiting for sweet tidbits of knowledge to rain down. Julie gave me the green light to be self coached and her 2006 class was the starting point of this journey. For that I am eternally grateful.

*******************************************************************************

Thank you Duncan!

Duncan just oozes advice. Take hill repeats, for instance. How should they be done? “Well, they should hurt!”

*******************************************************************************

Thank you Chiropractor Marty!

For keeping my head on straight and my humor intact!

*******************************************************************************

Thank you Physical Therapist Carrie!

For keeping these legs on the road!

*******************************************************************************

Thank you Massage Therapist Jody!

For finding and fixing all the little owwweeees and for doing great body work!

*******************************************************************************

Thank you Ortega’s Cleaning!

For making it okay to not have to worry about housework any more. ‘Cause I pretty much gave up on that in March.

*******************************************************************************

Thank you!

To all those friends, family, tri and non-tri alike who have given a “thumbs up” or a word of encouragement along the way. Thank you Jan, Fran, Enid, Eryn, Tara, Diana, Patrick, Kathy, Sara, Tricia, Steve, Denise, Ross, Michelle, Greg, Nichole, Debra, Shawn, Sean, Gabrielle, Kelly, Sam and assorted caring co-workers and hockey buddies who I apologize if I’ve failed to mention here. It takes a village – thank you.

*******************************************************************************

 Thank you Kyle and Katie!

To Kyle for being the little brother that instilled my competitive drive, to Katie for keeping him in line and to both for their Hawaiian hospitality.

*******************************************************************************

 

Thank you Mom and Dad!

For their support and always telling me I can do anything I put my mind to. Even it’s just rocking the Big Wheel with my little brother on the mean streets of Pullman!

*******************************************************************************

Valley Girl 2010

Valley Girl 2010

Family, Friends and the Accidental Medalist

The Valley Girl Sprint: It’s become an annual tradition. Annette and I have been here four years straight, dragging assorted friends and family into the fracas as momentum grows. And ya know what? Somehow, it keeps getting better!


Entourage and Team UGB
This year we were accompanied by Christine, Heidi and Annette’s sister Diana. But not only did we have five racers, oh no, this was friends and family affair to the max! Christine brought her son Wyatt and Heidi brought her two kids Dagmar and Joey. Diana’s friend Macy was taking the run leg in Diana’s mini-relay team and her husband Greg was there to cheer as well. Annette’s other sister Kathy played gracious host (again!) along with her husband Greg and three kids Sarah, Jacob and Anna. To that we added the original Uber Gear Bitches: my husband Mark along with Annette’s Husband Steve. And we topped that all off with the crowning of a new UGB, Diana’s fiancé Sir Patrick! Wow! We are so lucky to have these folks in our lives… thank you!

*** Mark: The Ultimate UGB ***

Pre Race Roll of Lifesavers
More than sufficiently carbo-loaded from our wonderful dinner at Kathy’s house on Saturday night, we arrived at the race venue excited, relaxed and optimistic. Check in was a breeze and we had lots of time to mill around bumping into people Diana knew and getting a few pre-race photos.

*** Pre Race: The Lifesaver Roll Color Brigade ***

Wetsuit, or Not to Wetsuit?
I had debated long and hard about wearing my old sleeveless wetsuit. My new long-sleeved one would be too warm, and I was concerned that going without any wetsuit at all would impact my results. Hmmmm… faster swim or slower transition time? I decided to wear the sleeveless. I started on the outside and got a good jump on the other gals in my age group. I felt strong and caught my breath and rhythm rather easily. Rounding the first buoy was another matter, as there were throngs of swimmers from the previous wave bobbing around looking bewildered. I made my way through them carefully as I didn’t want to be “that girl” that swam over someone and then was able to swim strong around the second buoy and down the home stretch. Just as I started to think I was getting a little too warm and the suit was feeling a little too loose, my fingers touched the bottom and it was time to get up and run! I ended up being the second person in my age group out of the water and had the seventh fastest time overall. Hooray!

*** Trying to Run to T1, New Concept for Me! ***

T1 and Let’s Roll!
I had a brief flashback as I trotted into transition looking for my Cervelo. In 2007 I had ridden my mountain bike in the race. I remember Annette and I were captivated at the triathlon bikes we saw here and it never occurred to me that someday I’d own one. But three years, two bikes and many dollars later yes, that was a 100% triathlon bike waiting for me in T1. How fun! I was onto the bike course quickly and did a good job holding my heart rate down as I climbed the biggish hill out from the lake. Once onto the flats I let ‘er rip and had a blast as I did all the passing for the entire twelve-mile leg. I got to wave at Annette, Heidi and Christine on the out and back and zoomed down the hill to T2 with the third fastest bike time in my age group and still in second place.

*** Zoom, Trying to Slow Down into T2! ***

T2 and Run, Run, Run!
I had a good (for me) transition but was passed by another gal in my age group in T2 so I headed out onto the course third. I hadn’t even set my hat on straight when I promptly got passed decisively by a reeeeeallllyyy tall (and fast) gal leaving me in fourth. Soon enough I was running well, but with nobody behind me and nobody (catchable) in front of me I simply ran strong throughout the uphill course. It actually felt really comfortable compared to last year where I had pushed myself to the edge trying (and failing) to out sprint a fifteen-year-old. I came down the home stretch happy to see the UGBs and in fourth place in my age group. Nice!

*** Nobody In Front, Nobody in Back, Whew! ***

Post Race and Placing and Podiums and Such
After the race I enjoyed cheering on our other finishers and watched Heidi, Christine, Annette and Macy cross with smiles. As it turns out Christine had placed first in the Athena division so Team UGB was headed to the awards ceremony for the first time – what a milestone! At the ceremony, we realized that they were actually doing medals five-deep which meant I’d get to go up on the podium (read: concrete step) for the first time. Only upon return to Diana’s house did Sir Patrick the Data Manager point out I actually placed twelfth overall out of the 438 finishers. So, fourth of 85 in my 35 – 39 age group division, twelfth overall and an accidental medal. We came to the race for the time spent with family and friends and left with that plus a little hardware, what a nice surprise!

*** Post Race Love: Armpits and All! ***

*** Team UGB: Laughing and Pointing ***

*** A Tale of Two Podiums! ***

*** Will Diana Get Post Race Kisses from Patrick? ***

Sneek Peek
Okay, I know I’ve said no more looking back but I gave myself a mulligan on this race. Results from all four years (Data Manager Patrick will appreciate this, I hope) plus a shot of the 2007 finish line next to the 2010 finish line. I guess anything is possible after all.

*** Four Years of Race Analysis ***

*** Anything is Possible ***

 
 
Years of cherished memories of time spent with family and friends. Thank you Valley Girlz! 

Jenn’s Pacific Crest Vision Quest

Jenn’s Pacific Crest Vision Quest

A Solo Triathlon Adventure!

Why Pacific Crest?
Well, the date, June 26th, was almost exactly two months before Ironman Canada (IMC) coming up fast on August 29th. Two months was deemed by many experts to be about the right amount of time between a Half Ironman and a Full Ironman to reap the most benefit without accumulating too much fatigue. The course was almost a mini-Ironman Canada with a biggish (over 2,000 feet) climb on the bike and relatively flat run. And the venue was in “nearby” Sunriver, Oregon. So sometime in late spring and without much further research I hit “submit” on the registration form and was officially committed. And who doesn’t love a little road trip? Plus the race was in Oregon, so it would be close, right? And it was an entire festival of distances including a marathon, half-marathon, Olympic distance triathlon, kids’ race and a 5K, so lots of people I knew would be there, right? Um no. Let the Vision Quest begin.

*** It Doesn't Look Like 365 Miles on the Map... ***

Flying Solo
I’d be travelling to the race solo or “unsupported” as they say, which didn’t seem like too big a deal at first. I mean really, how hard could it be to get from the finish line back to the start line by myself? My bike slid right into the cab of our truck and I could sleep in the bed comfortably. My husband Mark had been designated the stay-at-home kitty sitter for several reasons. Mostly we wanted to save his vacation time that would have been required for the Friday drive down (I have lots, him not-so-much) and I wanted to ensure he showed up at IMC without the dreaded Gear Bitch Burnout.


The Finish Line is Where?
My first hint that this might be a bigger deal than I had thought was when fellow Pacific Crester Josh mentioned that the start and the finish weren’t in the same place. Say wha? Hmmm, further inspection of the course maps indicated that the swim start at Wickiup Reservoir was about 25 miles from the run finish in Sunriver . Now that would have been fine and dandy except for resourceful me had decided to camp at the campground at Wickiup, rather than pay bookoo bucks to stay in Sunriver with the rest of the triathletes. So they’d be bussed as part of the official race protocol to the race start on the morning of the race. All I’d have to do is wake up and roll my bike through the campground. Smart, right?!? Except for when I finished, they’d be walking to their schwanky resort rooms and I’d be 25 miles from our truck with a bike and all the gear (including the soaking wet wetsuit) they’d kindly bussed BACK to the Sunriver finish from the Wickiup start. So, my options were to either reconsider my accommodation arrangements with less than two weeks to go or ride my bike back to the start after the race.

*** Bike Course, Note to Self: Start Not at Finish! ***

It’s All Part of the Plan
What to do, what to do? I took a look at my training plan and saw that the plan called for me to ride 75 miles hardish that Saturday followed by 8 miles easyish ride on Sunday. So, I rationalized, it made sense for me to ride back to the start after the race because 56.1 + 25 = 81.1 and I’d be just slightly above plan on Saturday. Then I’d bomb back home and attend the 555 Quadathlon (run, bike, swim drink) hosted by our friend Denise on Sunday and simply partake in the 12 mile bike portion putting me slightly above plan again. So really, this was all in the plan…. truly! Mark started to worry, Annette offered several times to go with me and forgo her Seattle-to-Portland bike training with Christine and Heidi. Several other friends first deemed me crazy, then offered to call me every hour to ensure I’d stay awake on the ride home. No, no, no, I insisted. I’d be fine and this was all part of the plan anyway, really!


Rollin’
Friday morning came soon enough and I headed out early. I’d packed everything the night before and Mark had set up the air mattress in the back of the truck. Plush accommodations, indeed! Well, to make a long story short, Sunriver, Oregon isn’t really that close. It looks close on a map, but if you add up 365 total miles (of which about 110 is a twisty windy mountain pass) to an accident on I-5 on the bridge in Portland, assorted potty breaks, a truck that can really only do 75 and a girl that gets motion sick and you have an eight hour drive. Oh well, I made it with plenty of daylight to spare.

*** Shwanky Accomodations! ***

Lay of the Land

That Friday afternoon in Sunriver I picked up my registration packet and checked out the out the race expo. There I scored the perfect accessory: a tri-top in blue, white and green. The key to the color scheme is that it would tie my blue and white bike with my green and white shoes. Oh how those perfectly fitting but clashing colored shoes had irritated me… they did not match my bike at ALL!

*** Race Expo Score ***

I then drove to Wickiup Reservoir and checked in at the campground. With plenty of daylight to spare I decided to drive the bike course. This took a lot longer than it should because every time I was sure the view couldn’t get any better and I’d stop to take a picture, around the corner there would be an even more gorgeous view. There was still snow on the sides of the road. Oh my, this was gonna be fun! Or at least pretty…

*** Bike View #1 of #10,000 ***

Ready to Race
Saturday morning came quickly on a great night’s sleep in the peaceful campground. I rolled through the campground to the swim start and racked my bike amidst the bustling of hundreds of triathletes getting ready for the start. Checking out the racks in T1 it was clear this was certainly not an amateur event. Lots of bling bling this, carbon fiber that, gadgets, and high caliber athletes! There would be about 350 participants in the Half Ironman but just 25% of them were women so there was a fair amount of testosterone swinging around as well. I said hello to Josh and his wife Eryn who was dutifully taking pictures and supporting Josh while wrangling two small children. Yes, moms are amazing. She even helped me out with sunscreen when I discovered my cute new top had a big keyhole in the back I couldn’t reach. Thanks Eryn!


It’s in the Sixties, Really
I had recently tested the Lake Washington waters at an uncomfortably cold 59 degrees and was wary of the lake temperature sign that read both 57 AND 62. Either way, I was concerned I wouldn’t be able to catch my breath. I donned my neoprene cap in hopes it would stave off some of the brain freeze (even more uncomfortable from the outside in, trust me) and soon enough we were off on the swim. I did struggle to settle into a rhythm but was relieved to find I could breathe fairly well. Seeing anything through perma-fogged goggles was another matter…. I guess when the water is that cold and your face is that warm no amount of anti-fog goo (spit) can overcome physics. I found myself rounding the final buoy a little disappointed I still hadn’t gotten my groove on but I gave it a good effort to the carpeted (red, no less!) exit ramp and finished a respectable fifth in my age group in 0:35:41.

*** Lake Temperature… Nippy Either Way! ***

Well Hello Again!
I had been reading a lot about race execution and knew that the key was to go reallllllyyyy slow for the first half of the bike and then pick it up for the second half. Apparently a lot of folks end up walking the marathon in their Ironman because they go too hard on the bike and I’m hoping not to. I planned on using this race to test that theory with heart rate target zones that were fairly low for the first half of the race and higher for the second half. I also gave myself permission to let it all hang out if I felt great for the last five miles. So I tucked my ego far, far away and set out on the bike going reallllyyy slow. The bike profile was pretty straightforward: Up for the first half and down for the second. I struggled to keep my heart rate down for the first thirty minutes but after that I was able to hit my targets. And, as promised by those race execution gurus, I got passed A LOT as we made our way around and partially up the side of Mt. Bachelor. At the half way point I let my heart rate come up and waited expectantly for something profound to happen. Nope, nothing profound and we were still climbing, but at least I was no longer getting passed. Then, once we reached the summit, something miraculous did happen: I started doing the passing. Zip, zip, zip, I smugly passed riders one by one that had dusted me earlier. I kept my head down and my heart rate up and reeled in dozens by the time we reached the flats into Sunriver. Guys did double takes as I flew down the mountain with speeds as high as 45 miles per hour. In analyzing the data off my Garmin I see that in one late (read downhill) thirty minute interval I averaged almost 30 miles an hour. And lo and behold, I did have some left in the tank to really push the last five miles even harder. I didn’t reel all those folks back in but it felt pretty darn good to execute according to plan and I rolled into T2 optimistic for a solid run and ninth in my age group with a time of 3:14:07.

*** Bike Elevation Profile in Green, Speed in Blue ***

 *** Zoom! ***

Chugging Along
I set off on the run with a ten minute per mile target. This was the same target I had at the Grand Columbian in September of 2009, my only other Half Ironman race. There I had fallen well short of my goal after going, you call it, too hard on the bike. We had had nary a sunny day in the Pacific Northwest for all my 2010 training thus far and at Pacific Crest I found myself suddenly in 85-degree heat slogging out a half marathon. For whatever reason, though, I didn’t find it too hard. Right off the bat I hit my target and maintained that without incident for the first six or seven miles (more on that later.) Sweat poured down and I gamely countered with full cups of ice tossed down my (new and cute!) top at each mile’s aid station. By the next aid station it would have melted and so I’d toss down another cup. Then at about the half way mark I started to struggle with GI issues (it's later.) Bleh, I lost about three minutes, thirty seconds in port-a-potties for the balance of the run. Mental note: Get this figured out by IMC! In any event, I managed to maintain my pace (when running) but I couldn’t really muster anything much faster to make up the time lost. So I finished (upright AND smiling) knowing I hit my pace goal. Sure, the clock showed me about three minutes too slow at 2:13:41 but I’d have to settle for a personal victory on that one, if not on paper.  Total time was 6:11:43 and eighth in my age group. Not too shabby for a shake out race!

*** Trying to “Bring It” after Six Hours of Racing ****

Regroup
Post race I had a chance to catch up with Josh who had a super-solid race. He felt he struggled a bit on the run and attributed it to the altitude. Altitude? Another thing I hadn’t considered. Turns out Sunriver is at 4,150 feet, not to mention the 2,000+ feet of climbing. Oh well, another hurdle unknowingly accomplished.  I collected my gear (including that soaking wet wetsuit) and set off for a long evening ride back to Wickiup Reservoir. An hour forty-five minutes and 25 miles later I was back at the truck packing up. I took a quick “shower” in the lake and set off home at about 7:45 PM. A long drive and MANY phone calls later (thank you everyone!) I walked in the door at about 2:30 AM. Mark and Supervisor Toby had waited up with the help of a “B” movie marathon. They hit the sack shortly thereafter, their mission accomplished.

*** The Cervelo is Ready to Head Home ***

*** Mark and Toby Three Minutes After I Got Home ***

Lessons Learned
* A bit more research on new venues is always a good idea before you commit to a race. Take start and finish locations, for instance. Or perhaps the amount of driving required and maybe even take a look at the altitude!
* That being said, Pacific Crest is a GEORGOUS setting and this festival could easily be turned into a weeklong vacation for a family where there is something for everyone.
* Race execution plan executed!